ERIN, CHLOE, MIKE and DAVID
Warm-up:
21-15-9
Calorie Bike, Push Press, Hollow Rocks
Dynamic Stretch
Strength:
Push Jerk
10 3/65 3/70 3/75 (10/65)2
WOD: SMOKE ON THE WATER
16 Min. AMRAP with a partner
Partner A will Row 250/200 while Partner B completes a Max Effort KB Step Up 70/50 to 16″
Partners switch at the completion of the row.
Keep track of step ups and completed row, (worth 1/10th of distance).
Scoring example: Jack and Jill each rowed 3 rounds, (1350m). Jack completed 122 step ups while Jill completed 106 step ups.
Score would be 1350/10=135+122+106=363 reps
Icing:
Today is the last day to join in on this years “SFXF SECRET SANTA” gift exchange. Sign-up on the whiteboard in the front room at the Box. If you cannot make it in, text Tami at 303.775.4481 no later than tomorrow evening.
KOT – Reverse Step-up 20 Reps (Slant Board +5″)